How to do High pulls/Upright rows

The high pull is an exercise which primarily works the deltoid, trapezius and the biceps.

This exercise can be performed two different ways. One way is with no leg movement at all, and the other which is called a hang high pull involves a slight dip in the legs followed by an explosive movement.

The high pull is also sometimes referred to as the upright row.

-Terry Asher

Gym Junkies

I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my eBook, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is for helping people all around the world change their lives for the better.

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  • Colm Ivers

    So when should you alternate between the two variations?

  • Vic Magary

    @ Colm I personally like the hang high pull better (with the dip). Its a more athletic movement and gets you some leg involvement.

    I wouldnt alternate, pick one and stick with it.

  • Chris C

    Love this exercise. High Pulls did more for my delts in six months that years of pressing. And I agree with Vic that “laterals” are useless and even potentially damaging to your shoulder capsule as you get into heavier weights, but then all islolation exercises are not useful for that matter.

  • Matthias

    In the video you show upright rows. High pulls are an explosive movement.

    High pulls are done from the floor. It’s an olympic weight lifting assistance exercise. It’s a first step in the direction of cleans. and similar to hang cleans you can do hang high pulls and so you have the same options (from below the knees, from above the knees, …)

  • Vic Magary

    @ Matthias: Alright man, ‘fess up. Are you a professional trainer? Professional athlete? Or just one hell of a knowledgeable guy? Your comments are always spot on and you seem to catch things that the average reader misses or takes for granted. Not only that, but when you do have a comment that issues a correction or disagrees with a post, you are always professional and courteous. Keep the comments coming, Matthias!

    Now to respond to your comment. . . I agree that “high pulls” are typically associated with training the Olympic Lifts. However some people use the terms “high pull” and “upright row” interchangeably and we just wanted to be sure to use both terms so as not to exclude anyone. Kind of like “pull up” and “chin up” are considered different exercises by many, but the terms are used interchangeably by some.

    And for the record. . . I typically use the Hang High Pull with clients as opposed to Upright Rows. Thanks again!

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  • Terry Schmidt

    Not a fan of upright rows!!!